Powerful Women
 
Brute's Book
 

brute_fury
Level

Join date: Oct 2005
Posts: 3462

:D!!! Thanks Eric!!!
I'd like to report that two days this week I did some kinda new thing- what's call a Savickas Press- basically sitting on teh floor of the power rack and doing mp's. I LIKE these! They made the lil bitty mid upper back muscles feel awakened! I'll get some back straight eventually!! It's getting there!! Did bar only ones saturday and today --sets of 10.

Today
fs 45x5, 135, 175, 196, 205
185x8, 195x2, 200x2
185x6, 195x2, 200x2
185x4, 195x2, 200
185x4
then the fancy Savickas Press ss with back extensions.

Today was a success just lifting, I had to push through some discomfort but it worked out ok. Lower back was not up for any further loads.

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denver z-man
Level 100

Join date: Oct 2014
Posts: 275

So all that work in the gym, posted it....and 16 minutes later my alarm went off ! Sounds about right.

Never done those presses; standing ohp or seated smiths for me. You'll be strong with it, like all overhead pressing for sure.

Enjoy!

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brute_fury
Level

Join date: Oct 2005
Posts: 3462

HA! :D Thanks Eric!! I've really turned into an early bird even on days off. I used to struggle to stay up and try and be awake later at night but...what's the point? I like early mornings a lot! So peaceful and more importantly empty of other people!!!


Today
deads only
45x8, 135, 205, 265, 300, 315
325 x 3 singles, 300x3 x 3 sets, 270 x 4, 270 x6
back extensions

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brute_fury
Level

Join date: Oct 2005
Posts: 3462

Today
Fs 45 x5, 135, 175, 195, 205, 215, 220
185x9, 195 x 3, 205 x2, 215
185x6, 195 x3, 205 x2, 215
185 x4, 195 x 2 , 205
185 x 2
back extensions

Tuesday pull ups
2 sets of 10, 2 sets of 8, 2 sets 6 then aets of whatever to get a total of 100.

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brute_fury
Level

Join date: Oct 2005
Posts: 3462

today
farmers handle carries 112#/ arm x 1070 feet total
t bar walks 315# x 540 total
zercher walks 112# x 700 feet
t bar quick walks 225# x 540 feet
Mossimo walks
fancy sit on the fkloor in the rack whatever salvisas press 50 x10 x 4 sets
back extensions

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brute_fury
Level

Join date: Oct 2005
Posts: 3462

today
deads
45x8, 135, 205, 265, 300, 320, 335
300x3 x 2 sets, 280 x4 x 2 sets, 260 x 5
anderson zerchers 135x2, 205x2, 225x3, 240x3, 250
back extensions

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brute_fury
Level

Join date: Oct 2005
Posts: 3462

today
fs 45x5, 175, 195, 205, 215
185x8, 195x3, 205, 215
185x6, 190x4, 195x3, 200x2, 205
185x3, 185x2
back extensions
clean grip lunges 95# x 15/leg
zercher lunges 95#x 8/leg
fancy seated press in the rack x 10

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brute_fury
Level

Join date: Oct 2005
Posts: 3462

Today
Fs 45x5, 135, 185, 195, 200, 205, 215, 225
180 x10, 185x6, 190 x4, 195 x3, 200x 2, 205, 210
180x5, x3, x1
Back extensions
Seated on the floor mps

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Powerpuff
Level 3

Join date: Jan 2011
Posts: 3116

Hi Brute. Are you sitting with your ankles crossed on the seated MP?

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brute_fury
Level

Join date: Oct 2005
Posts: 3462

Hey PUFF :D!!! No, I didn't even think to try ankles crossed...hmmm...I have been sitting legs straight ahead and using a barbell. Worth a try though doing different positions!

Yesterday
t bar carries 315# x 1070 feet total

Today
zercher walks 112# for time did about 3 minutes, then misc time to walk the bar back the car


I read a thread about reminding you lats to help out for deadlifts--and I tried it for fs and carries as well. It fucking works! The tip was "protect your pits!" as in lock you arms to your sides, whatever you need to do to call the lats into action. It really helped for carries!!! Really pleased so far!

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